Friday 2/7/20

Warm up: 3 Rounds
15 DU’s
5 Beat Swings
3 HR Push ups with hands behind head reach

Strength: Superset 3-5 Rounds, NFT
Heavy DB Row x 5
30 sec flexed arm chin up grip L-sit

WOD (performed first): 15 min ARMAP
30 DU’s
20 Push ups
10 Pull ups

Accessory: 3 Rounds
Shoulder mobility reach 30 sec / side
5 / side KB windmill – slow

Notes: Athletes competing in the in-house competition should take
today as a rest or active recovery day. Coach’s can provide guidance
for appropriate activity on an individual basis.